Método de entrenamiento para personas con sobrepeso y obesidad

Muchas personas con sobrepeso quieren empezar a hacer ejercicio para adelgazar. Pero al no tener un hábito deportivo ni una buena condición física puede ser peligroso empezar a hacer ejercicio de repente. Por eso, les presento estos métodos de entrenamiento.

El sobrepeso es un estado que tiene varias enfermedades asociadas; cardiovasculares, respiratorias y endocrinas, como el colesterol, la diabetes o la hipertensión. Además, a nivel mecánico el sobrepeso conlleva una falta de movilidad articular.

En las sesiones de entrenamiento se deben realizar ejercicios que involucren grandes grupos musculares por varias razones:

  • Hay un mayor gasto calórico.
  • Se incrementa la solicitación del sistema cardiovascular.
  • Se mejora la coordinación intermuscular (entre varios músculos).
  • Mayor carga a superar.

Estos ejercicios se deben hacer con una intensidad moderada y de larga duración. Con esto lo que conseguimos es estabilizar la frecuencia cardiaca de entrenamiento y una solicitación de ácidos grasos como combustible metabólico principal.

Ahora que he dado algunas pautas que se deben seguir, voy a explicar tres métodos de entrenamiento que utilizo en Sistema Cerfdko.

1. Ejercicio aeróbico

En este método, se realiza a una intensidad baja alrededor de 45-70% de la frecuencia cardiaca de reserva (que es la diferencia entre la frecuencia cardiaca máxima y la frecuencia cardiaca de reposo). Como he comentado anteriormente, es importante que los ejercicios que se realicen impliquen a grandes grupos musculares. Por ejemplo, se pueden realizar sesiones con la cinta de correr, la elíptica, remo, bici, etc.

Las sesiones deben tener una duración media (30-60 minutos). Aunque se puede fraccionar en tiempos de 10 minutos según el nivel o condición física de cada persona.

El entrenamiento tendrá una frecuencia de 4-5 sesiones a la semana. Y, muy importante, se aconseja acompañar el ejercicio de un régimen de comida controlado por un especialista.

2. Ejercicio de sobrecargas: circuit weight training

Las sesiones se realizarán a una intensidad moderada-baja (30-35% RM). En los ejercicios con sobrecargas también debemos implicar a grandes grupos musculares.

  • Se deben realizar de 2 a 5 series.
  • El número de repeticiones será elevado (20-30).
  • Poco tiempo de descanso, pueden ser 0,15, 30 segundos.
  • Y en cuanto al número de sesiones por semana, se deben realizar 2 o 3.

3. Método fraccionado adaptativo

Este método es más adecuado para principiantes. Es un método para desarrollar la aptitud aeróbica. Sirve para realizar la transición del sedentarismo al inicio de la práctica sistemática del ejercicio. Además, es una herramienta muy válida para la readaptación al entrenamiento.


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    Puede ser desarrollado con cualquier forma o tipo de ejercicio aeróbico general (carrera, ciclismo, natación, remo, etc.).

    Los objetivos de este método son:

    • Incremento del VO2máx (volumen máximo de oxígeno).
    • Aumento de la carga glucogénica.
    • Aceleración de los procesos de recuperación (hiperemia, que es un aumento en la irrigación a un órgano o tejido).
    • Incremento de la cinética del VO2máx muscular.
    • Conexión con métodos específicos de trabajo.

    Características:

    • Se basa en el método interválico con periodos de carga y periodos de descanso para poder llegar a los 50-60 minutos por sesión.
    • La carga se mide en tiempo (volumen de trabajo + volumen de pausa). Con esto conseguimos un mejor control de la intensidad e individualización.
    • Organización por bloques de trabajo/pausa (se debe variar la intensidad, duración y ejercicios)
    • Hay mucha variabilidad.
    • Se pueden realizar ejercicios simples y complejos.
    • Evitamos la monotonía.

    Ejemplo:

    Vamos a suponer que una mujer sedentaria de 55 años no realiza ejercicio desde su adolescencia, y sufrió un pequeño amago de angina de pecho. Voy a enseñar cómo podríamos organizar un volumen de trabajo de 30 minutos con cuatro bloques de estructura simple:

    • 1º bloque: 1’x1′; 2’x1′; 3’x1′ (9 minutos).
    • 2º bloque: 1’x1′: 1’x1′; 1’x1′ (6 minutos).
    • 3º bloque: 3’x1′; 2’x1′: 1’x1′ (9 minutos).
    • 4º bloque: 1’x1′; 1’x1′; 1’x1′ (6 minutos).
    • Volumen total (VT)= 30 minutos
    • El volumen parcial de carga (VPC)= 18 minutos (60%).
    • Volumen parcial de pausa (VPP)= 12 minutos (40%).
    • Densidad (D)= 60/40.
    • Parámetros de la carga

    Volumen:

    • Inicial: 20-30 minutos.
    • Final: 50-60 minutos. Cuando se llegan a los 50-60 minutos, hay que dejar de usar este método porque la persona ya puede realizar ejercicio continuo durante unos 20-30 minutos sin pararse.
    • Se puede modificar en función del deporte y de la persona.

    Intensidad:

    • Se puede regular mediante la frecuencia cardiaca  y el VO2máx.
    • También se puede regular la velocidad de desplazamiento, el tipo de desplazamiento y la duración de la carga.
    • Las cargas tienen una duración de 1 a 6 minutos
    • Las pausas tienen una duración de 1 minuto.
    • Progresión

    Etapa inicial:

    • Volumen mínimo de 20-30 minutos.
    • Bloques de estructura simple.
    • Cargas de 1-3 minutos.
    • Pausas de 1 minuto.
    • Intensidad de «Umbral» (55 a 65% de la Frecuencia cardiaca máxima de entrenamiento de 3 a 4 en la escala de 0 a 10.
    • 3 días a la semana.
    • Cuando la frecuencia cardiaca estabilice durante toda la sesión, incrementaremos el volumen total en un 10 a 20%.
    • Las pautas de progresión:
    • Aumento del volumen total (desde 20-30 minutos hasta 55-60 minutos con incrementos semanales de 10 a 20%).
    • Aumento de la duración de la carga (desde 1-3 minutos hasta 4-6 minutos).

    Enfriamiento posterior a la sesión:

    • Realizar estiramientos de los grupos musculares trabajados durante la sesión, alrededor de 10-15 segundos por posición.
    • Alternar con trabajo de liberación miofascial y secuencias más globales (recomendado con un profesional en este ámbito).

    ¿Cuál es mi recomendación?

    Acude a un buen profesional de la actividad física, profesional médico y profesional en nutrición, ya que el trabajo conjunto facilitará el progreso hacia la pérdida de peso.

    Tus resultados serán mayores que si realizas actividad física por tu cuenta y sin saber por qué lo haces. Las personas profesionales y calificadas te ayudarán a encaminarte de la manera más segura y saludable hacia tu objetivo.

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